Sports Nutrition for Young Athletes: Eating a Balanced Diet of High Protein, Low Fat Foods with Complex Carbohydrates
Why is Sports Nutrition for Young Athletes Important?
Sports nutrition for young athletes includes eating foods that provide the body with plenty of energy and stamina, so you compete at your full capacity. Eating a variety of complex carbohydrates and low fat, high protein foods, gives you all the fuel your body needs for optimal performance.
Complex Sugars Versus Simple Sugars
Plenty of complex carbohydrates provide the body with good sugar the body needs to kick start insulin production within the body. While simple sugars also accomplish this, they fall short of supplying the body with valuable nutrients it needs to stay energized.
This is why after a day of eating or drinking items with high sugar content, you feel a burst of energy and then an hour later you feel sluggish and unmotivated to do anything. Foods that consist of simple sugars include, sodas, candy, some juices that include processed sugars and artificial sweeteners.
Beneficial nutrition for athletes includes eating foods containing complex carbohydrates, as opposed to simple sugars. Complex carbohydrates provide the body with healthy sugars, which provide you with long-lasting energy. Foods containing complex carbohydrates include oatmeal, whole grains, as well as broccoli, spinach and green beans.
An excellent source of complex carbohydrates is Pumpernickel bread, according to STACK magazine, November 2010 issue. It also has a low glycemic index–which means it provides you with gradual energy that lasts throughout the game.
Lean Protein Versus High Fat Protein
Don’t make the mistake of thinking a high fat meal will provide you with the right balance of fats and nutrition during a big game. While eating a big hamburger or value meal might give you a large amount of calories–protein, carbs and fats, most of this nutrition is not beneficial nutrition for the ideal athlete.
When you eat a large, fatty meal, your body has to work harder to process all the fat you just ate. Therefore, your body is using more energy to break down all the fats in the food. This is a waste of valuable energy, especially since you could be using this extra energy out on the field. You might notice by the time you get to the game, you probably feel sluggish, which may interfere with how well you perform.
According to STACK magazine, Fall 2010 Issue, in the article, “Perfect Pre-Game Eating,” author Andy Haley suggests eating smaller portions of proteins and fat prior to the game. Eating too much before a game causes bloating, cramps and other types of intestinal distress.
Instead, try eating a variety of smaller meals consisting of lean meats and proteins, with lower fat content. Low fat, high protein foods help to repair and build muscles–giving you the added strength you need for strong muscles and extra stamina. Lean meats and proteins include foods like turkey, skinless chicken breast, roast beef, beans, legumes, flaxseed oil, and reduced fat peanut butter.
Balance Complex Carbohydrates and Lean Protein
A good balance of complex carbohydrates and lean protein provide the body with essential minerals and beneficial nutrition that helps you perform at your very best. Eating too many carbohydrates before a competition is only recommended for athletes performing more than 90 minutes of vigorous activity per day–such as marathon runners, according to Dr. Sears, from Ask Dr. Sears.com.
Dr. Sears also suggests that sports nutrition for young athletes consist of eating a well-balanced diet that includes no more than 20 percent fat, 60-70 percent complex carbohydrates, and a 15-20 percent protein. Incorporating a diet consisting of these foods a few days before the big game is ideal.
Keep a Food Diary
Another beneficial training tip for young athletes competing in sports is to keep a food diary. This helps you determine if your diet is beneficial or detrimental to your performance on the field. By keeping a food diary of what you eat–you take the guesswork of wondering if your diet influences your athletic performance. Keep track of your food intake at least two days prior to a big game.
If you notice your diet consists of too many foods containing processed sugars, try to replace these items with alternative foods containing less sugar. You can also try drinking diet soft drinks, iced tea, and plenty of water.
Drink Plenty of Water
One of the most valuable resources an athlete can include in their diet is water. This is especially true when you compete a few days a week. Water hydrates your organs and allows you to keep going, even when you don’t have time for a water break. This is especially important when you are involved in a highly competitive sport. This is why it is important to hydrate the body by drinking at least 8-8 ounce glasses of water every day.
Drinking plenty of water prepares your body for competition and ensures that you perform at your very best. This is especially true when you participate in a sport where you sweat a lot. The body needs to draw water from its supplier–which is you. When you are hydrated, you won‘t feel parched.
As you can see sports nutrition for young athletes isn’t difficult or hard to follow. It can be easy to incorporate during competitions as well as every day life. To continue receiving benefits that extend beyond the field, follow these healthy eating tips to keep your body prepped all year long, even during the off-season.
References
Ask Dr. Sears.com, https://www.askdrsears.com/html/4/t044800.asp
Discover Health and Wellness, https://www.health-doc.com/healtharticles/diet_again.html
Haley, Andy. “Perfect Pre-Game Eating,” STACK magazine. Fall 2010
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